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5 Practical Tips to Promote a Nutritional Mindset for the Whole Family

5 Practical Tips to Promote a Nutritional Mindset for the Whole Family

Cooking can be a very daunting task, especially when faced with countless pans, utensils, and devices you’ve never heard of, as well as advanced cooking phrases and jargon. There are some who left all the cooking to their mothers or fathers, and never learned how to do it on their own. Others are born with the talent and taste, but are too lazy to develop their skills.

Then there are those who are intimidated when they see one single unknown ingredient, which leads them to throw in the towel when it comes to cooking and leave the rest up to the chefs and cooking masters to feed them decently healthy foods every weekend. This kind of habit can literally break the bank! We are living in an era of fast food and quick microwavable meals, so why bother learning to cook?

Our body needs certain nutrients in order to function properly. Yes, nutrients come from food, but that doesn’t mean you can just eat whatever you want. Countless studies, privately or publicly posted, have proved that eating to your heart’s desire, especially microwavable and fast foods, is a huge health risk. Obesity rates are skyrocketing every single year.

Imagine: three out of 10 children ages four to 19 are gaining an extra 6 pounds a year! The regular intake of quickie foods is the main culprit, and apparently, it ups the chances of getting other serious conditions such as diabetes, depression, and heart attacks — these are conditions you want to prevent your loved ones from developing.

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Fortunately enough, we’re also living in an era of agricultural mastery and nutritional science. It’s easy to take the quick route and throw a TV dinner in the microwave, but making a nutritious meal may actually be a lot easier than some of us think. So here are five easy tips to help keep the whole family healthy without spending all day in the kitchen or breaking the bank.

1. Take a second look at the costs of healthier options.

One common misconception is that eating healthy is just too expensive. We look at the bell peppers in the produce aisle and see frozen, pre-cooked, fatty meals two isles away at a better bargain. But eating healthy doesn’t have to be as expensive as it seems.

For example, a stir fry consisting of brown rice, frozen veggies and the sauce of your choice can feed a person for as little as 30 cents a meal. Black bean burritos with lettuce are inexpensive as well. Making your own from scratch (aside from the tortillas themselves) takes no longer than 10 minutes and can feed a family of five for $3.

Both of these meal ideas give ample protein and veggie intake in just one meal and cost next to nothing. There are other cheap, healthy meal ideas to be found all over the web. These are just a start.

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2. Cooking doesn’t have to take all day.

Another misconception about eating healthy is that we just don’t have the time to make healthy meals in our busy lives. Just like the meal ideas in the above tip, cooking doesn’t have to be a big chore.

A breakfast burrito consisting of a scrambled eggs fried together with a handful of spinach and black beans tossed in a tortilla takes as little as five minutes. For those who aren’t fond of yolk, the same recipe can be made by only using egg whites and adding an extra egg.

There are tons of healthy meals that take only minutes to make. Beans of any sort, spinach, potatoes, eggs, frozen veggies and low-fat yogurt are among the many staples of those with busy lives who appreciate a quick homemade meal. Get creative!

3. Foods aren’t better from a can.

You may have noticed I’m a pretty big fan of frozen veggies, the reason being that fresh veggies can be hard on the wallet, while canned veggies can be hard on the body. Simply put, canned veggies are not our friends. While still retaining some of their nutrients, the canning process has been known to take away from their overall nutritional value. It also can’t hurt to stay away from pumping our bodies full of preservatives.

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Frozen veggies have the nutritional value of fresh veggies without the steep price. This goes for most everything, not just veggies. When buying meat, the frozen variety is always a good choice. While still healthy, you’ll rarely find yourself throwing away rotten meat or eating preservatives from a can.

4. Calories aren’t all bad.

Calories have gotten a pretty bad rap today. Yeah, we all go gaga about “protein shakes are healthier” or “gm diet plan works better than intermittent fasting” while ignoring the fact that our bodies simply need calories to function. There is definitely such thing as too little calories. You can’t be healthy and underfed; it just doesn’t work. Everyone’s recommended calorie intake is different and varies based on weight, age, gender, and activity level.

calorie-intake

    Luckily, anyone with a computer and internet connection has access to a variety of different calorie calculators on the web. Sites like Calorie Counter and Calorie King make it easy to know just how many we should be eating. For those trying to lose or put on weight, these calorie calculators as well as other high-tech fitness trackers are motivational and perfect for helping reach your weight goals.

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    5. Trick your brain.

    A somewhat well-known method of making yourself feel fuller faster is to drink water both before and during a meal. This stops us from overeating as our brains often confuse hunger and thirst. However, according to a recent study, this isn’t the only way to keep from overeating.

    Recent research shows that eating more flavorful food tricks our brains into thinking we’ve eaten more than we really have. However, this doesn’t mean we should douse everything we eat in salt. There are many non-sodium-based spices that can add more flavor to our food without adding any unhealthy ingredients. Making use of these can make sure everyone in the family eats the right amount of food in each sitting.

    And that’s it! Many people underestimate how important the food we eat really is. Putting these tips into place can change your family’s eating habits for the better and even change your child’s future tremendously. While there are more things to learn, these tips should act as a great starting point for anyone looking to make significant healthy changes to their life.

    Featured photo credit: FamVeld via shutterstock.com

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    Junie Rutkevich

    Lifestyle writer and author of "Healthy Eating Habits: A Get-Healthy Guide To Tweak And Balance Your Daily Diet"

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    Last Updated on January 3, 2020

    The 10 Essential Habits of Positive People

    The 10 Essential Habits of Positive People

    Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

    The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

    1. Positive people don’t confuse quitting with letting go.

    Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

     I will grant myself the ability to trust the healthy people in my life … 

    To set limits with, or let go of, the negative ones … 

    And to have the wisdom to know the DIFFERENCE!

     2.  Positive people don’t just have a good day – they make a good day.

    Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

    3. For the positive person, the past stays in the past.

    Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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    4. Show me a positive person and I can show you a grateful person.

    The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

    5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

    Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

    6. Positive people do not let their fears interfere with their lives!

    Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

    7. Positive people smile a lot!

    When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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    8. People who are positive are great communicators.

    They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

    9. Positive people realize that if you live long enough, there are times for great pain and sadness.

    One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

    10. Positive person are empowered people – they refuse to blame others and are not victims in life.

    Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

    How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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    I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

    Featured photo credit: Janaína Castelo Branco via flickr.com

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